Breaking Up With Binge Eating
94 episodes - English - Latest episode: 8 days ago - ★★★★★ - 133 ratingsBinge eating and emotional eating keep millions of people from living their best lives. If you're one of them, this podcast is for you. Hosts Georgie Fear and Maryclaire Brescia share insights and key lessons from their wildly successful Breaking Up With Binge Eating Coaching Program. Their methods integrate Acceptance and Commitment Therapy, Cognitive Behavioural Therapy, nutritional science and change psychology -- but what you'll notice is that it works and feels good. Step off the merry go round of dieting and binge eating and into a healthier, happier body and mind.
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Episodes
Dusting off the shame & knowing your worth
April 19, 2024 05:14 - 49 minutes - 45.5 MBThis week, we are excited to share a Client interview from our 1:1 coaching program. Join Coach Christina and her former client, Maddie, as they discuss her journey of overcoming the binge and restrict cycle and developing food freedom. We all have different challenges, backgrounds, habits, and lifestyles. Maddie shares her story as someone who loves to challenge herself physically, eat healthful meals, and support herself emotionally and spiritually. But she was struggling! She w...
Research Updates On Emotional Eating and Binge Eating Disorder
March 29, 2024 22:00 - 42 minutes - 38.6 MBJoin coach Georgie and the Confident Eaters team in today's episode, as we discuss recent updates to Emotional Eating and Binge Eating Disorder in one our monthly coaches education meeting. One of the papers we discuss in this conversation is all about self control. If you struggle with self control or wondered if you can maximize your own, then we have good news for you! Self control is something we can strengthen and develop, no matter what your starting point is. It's like build...
WTF Is Stress Management Anyway?
March 08, 2024 19:59 - 29 minutes - 27.2 MBEverybody is "stressed", but we don't always understand exactly what that means. We believe that not all stress is bad. It is a protective mechanism that helps us survive situations in life. It also allows us to be challenged and have meaningful experiences. At the same time, if we are stacking stress on top of itself without coming back to baseline, it can cause some health problems and if we don't know how to manage it well, we can develop some maladaptive behaviors like binge eat...
How to Not Beat Yourself Up (And Still Be A High Achiever)
October 30, 2023 04:00 - 20 minutes - 18.8 MBIf you've listened to our podcast before, then you've heard us talk extensively about the fact that being kind to yourself can lead to remarkable personal growth and improved well-being. In this episode, Coach Georgie explores the reasons people are often overly critical of themselves and how this can hinder progress. Join us as we unravel the psychology behind self-criticism and the harmful effects it can have. You will learn why it's essential to acknowledge your achievements and ...
Brian: How getting to know yourself helps stop binge eating
October 23, 2023 20:57 - 31 minutes - 28.5 MBThis is a free preview of subscribers-only content! To unlock ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast. Join Georgie with her real life client Brian, who has had a really good week. He has been making progress in utilizing the tools they have worked on together, like taking good care of his mental state and eating well. In this episode, Georgie helps Brian navigate how to continue to get better at navigating distress ...
Help! I Meant To Make It Last All Week, But Ate It All
September 12, 2023 22:53 - 13 minutes - 12.1 MBRight after an overeating incident or binge, once of the most helpful things to do is look back and consider what lessons we want to take from the experience. Maybe you discovered a situation you don't want to put yourself in again, or a choice you don't want to repeat. Or, perhaps your regrettable incident revealed a supportive routine, which when absent (like a good night's sleep) contributes to eating difficulty. So you chastise and remind yourself that you know better. But befor...
Rachel: "How To Get Off the Hamster Wheel"
July 25, 2023 22:44 - 1 hour - 100 MBThis is a free preview of subscribers-only content! To unlock ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast. Today you'll hear Georgie and real life client Rachel in a conversation about what Rachel can do to escape the "hamster wheel" of swearing she will not binge, but then doing it one more time. What can she think about differently? What can she tell herself? As it turns out, there are many opportunities for Rachel to ...
Eating to Avoid Procrastination Hell
April 04, 2023 18:10 - 14 minutes - 20.4 MB"I'll get started... after a snack." "This is so overwhelming... I need candy." Life contains onerous tasks, and they can cause dread and anxiety even when we haven't begun them. Because avoiding a chore presents its own drawn out emotional torture, binge eating or procrastineating entices us to escape BOTH the task and the heavy guilt we feel for stalling. But as we know, binge eating or emotional eating are not perfect solutions, because they come at steep costs to our self-esteem...
Recognizing and Soothing Scarcity Mind
March 20, 2023 16:17 - 18 minutes - 16.9 MB"Now's my chance." "I'll be better tomorrow." "One last time." Thoughts like these can make you feel just a little more reactive, a little more tense, a little less settled. And frankly, they also make you more prone overeating or binging. In this episode, you'll learn to recognize when you slip into a scarcity mindset. More importantly, you'll learn how to prevent it and how to gently help yourself out of it.
The Best Things to Do After a Mistake (To Avoid Bingeing)
February 21, 2023 17:34 - 16 minutes - 15.3 MBThe sinking feeling of realizing you made a mistake can be awful. It can lead to panic, fear, embarrassment, and often, binge eating. Presumably you are already trying hard to not make mistakes, so what else can be done? A lot. Here are five precise things to do after you make a mistake to help you get back to your feet emotionally without bingeing. Ideally, try to do them right away. However, if you forget initially and do them later, they still work!
Why's Up With The Guilt?
February 02, 2023 18:26 - 16 minutes - 22.8 MBThe following sequence of events may be all too familiar: You want to push yourself to do something different with food - maybe order a carb, eat the dressing, or enjoy dessert out in the open instead of in secret. So you gather your strength, recite a mantra or two, take the leap... and then feel mega guilty afterwards. What gives? This is what you wanted to do, and now instead of glowing with pride, you're feeling like hell over it. In this episode, we'll talk about this phenome...
Kaitlyn: "My entire day revolves around food"
October 14, 2022 22:04 - 1 hour - 83.2 MB"It's frustrating," says Kaitlyn. Who wouldn't be frustrated? Watching your mind circle around the next opportunity to eat like a moth doing laps around a garden light...is hardly the fully-lived life most of us want to be experiencing. Let's look at how we can help Kaitlyn. Kaitlyn has already made some progress, including a recent win with handling a stressful day without a binge. She's worried that it will be a single outlier experience, though, and wants more strategies to hel...
This Small Step Isn't Enough!
October 03, 2022 18:21 - 6 minutes - 6.08 MBEnrolment for the Breaking Up With Binge Eating coaching program starts this week for 7 days only! Learn more at https://www.nutritionloft.com/store (Sign ups for the group begin 10/5/22, the program starts 10/12/22). When it comes to problems in our lives (such as disordered eating or excess weight), we can create full-time jobs for ourselves just thinking about them. We can spend endless hours considering how this problem has worsened or changed over time, what contributed to it,...
“I listed alternate behaviors, now how do I get myself to do them?”
June 27, 2022 23:33 - 8 minutes - 8.02 MBMaking a list of alternatives to turn to instead of food is an important step. (Don't count on yourself to be creative when you are in a moment of distress.) But what if you have a list and keep ignoring it? Let's ensure that your list is done right, and look for the stories or thoughts you might be telling yourself that are keeping you from changing.
Food Limit Reactivity: "Even the thought of cutting back makes me binge” (part 2 of 2)
May 26, 2022 02:00 - 14 minutes - 20.5 MBDoes any type of food guideline, rule, or limit "set you off?" You're not alone. As a person's relationship with food heals, this type of food limit reactivity goes down. In other words, it becomes tolerable, then comfortable to experiment with waiting to eat for a short time, or choosing some foods more often than others... without alarms going off and causing binges. This process takes several months of gentle practice in a consistent, kind, and trusting atmosphere. Learn more in ...
Food Limit Reactivity: "Even the thought of cutting back makes me binge" (Part 1 of 2)
May 19, 2022 17:55 - 9 minutes - 12.5 MBFood limit reactivity is an issue that I often see in my clients. If you feel like the mere thought of eating less drives you into a panic, sparking an immediate desire to eat compulsively, you may be experiencing it. This state makes it all but impossible to lose weight, or follow food guidelines for the sake of your health. Let's explore it together in this episode. Subscribe to the premium channel for Bonus Episodes and Recorded Client Sessions Hear the real conversations whic...
Is Recovery Just Willpower?
April 04, 2022 15:42 - 10 minutes - 14.3 MBSubscribe to the premium channel for Bonus Episodes and Recorded Client Sessions Hear the real conversations which move people past binge eating and emotional eating. Wouldn't you love to listen in on people's private nutrition counselling sessions? You can't anywhere else. But with a premium subscription to the Breaking Up With Binge Eating Podcast, that's exactly what you get. In addition to bonus episodes, subscribers receive recorded full length coaching sessions from Georgie ...
"I wanted it": All about managing desire
March 16, 2022 21:07 - 18 minutes - 25.9 MBSome of the topics we discuss in this episode include: Why ignoring your wants causes problems Why you can feel like you really want a particular food, but then be unsatisfied once you have it Why wanting something doesn't mean it's a good idea to eat it (or that it will make you happy) Why we are poor at predicting how it will feel to have (or not have) something we want What to do when you want conflicting things at the same time
Julie: "I do it all, or nothing at all."
February 17, 2022 17:50 - 53 minutes - 74 MBIt's interesting how even if we hide to eat in total secrecy, we don't really have peace. Not when the voices in our minds tell us that we're pathetic, weak, being "bad," or that no one would love us if they only knew. In this episode we map out a plan for Julie to finally end the hiding and break out of the shame that has plagued her since her childhood. It's a juicy one! Book mentioned: "It wasn't your fault" by Beverly Engel.
Moving from Calorie Counting to Using Body Signals (And Emotions!)
February 09, 2022 23:31 - 12 minutes - 11.5 MBIf you've counted calories for ages and have become afraid to stop, here's a guide. You don't have to do it all at once, you can do it in several gradual phases, laid out for you in this episode.
Can I Count Calories AND Learn To Follow My Body Signals?
February 02, 2022 18:55 - 18 minutes - 26 MBWhat a conundrum: Nobody likes counting calories. But people are also afraid to stop. So they continue. The idea of being able to eat an appropriate amount for our bodies *by feel* seems like nirvana. But how can a person get to this promised land, if counting calories feels absolutely necessary? Let me draw you a map.
How to Stop Eating at Satisfied (even if you've tried and failed 87,523 times)
December 27, 2021 03:43 - 18 minutes - 25.8 MBIn this episode, we discuss the most common reasons people eat past the point of satisfaction. And with that knowledge in hand, we can go over exactly what you personally can to work on to achieve more success with eating the perfect feel-good amount for your body.
Sugar, Sweetness, and Self Compassion
December 20, 2021 02:22 - 13 minutes - 18.8 MBSubscribe to the premium channel for Bonus Episodes and Recorded Client Sessions Hear the real conversations which move people past binge eating and emotional eating. Wouldn't you love to listen in on people's private nutrition counselling sessions? You can't anywhere else. But with a premium subscription to the Breaking Up With Binge Eating Podcast, that's exactly what you get. In addition to bonus episodes, subscribers receive recorded full length coaching sessions from Georgie ...
Surviving Holiday Visits With Fat-Phobic or Rude Family Members
December 12, 2021 23:10 - 10 minutes - 15 MBSome people just don't realize how hurtful or insensitive it is to comment on your body. If seeing family feels like putting yourself out there to be picked on or judged, this episode will give you some techniques for surviving he conversation. You'll learn how to use humor to respond to poor manners, end gossip about other people's weight on the spot, and bring out the best in yourself rather trying to disguise your body to avoid criticism.
"I am 54 years old, and I don’t know how to eat if I'm not dieting"
November 10, 2021 18:44 - 8 minutes - 11.3 MBWhen decades of your life have been spent alternating between binge eating and dieting, it makes to not know how to eat "normally". Many people we work with are accustomed to following a rigid low-calorie meal plan, punctuated by periods of eating excessively. But to lose the binges, we also need to kick the habit of rigid dieting to the curb. In this short episode, we'll clear up what foods are okay to eat, how much to aim to eat, and how to handle the ultimate question: "to hav...
How To Keep Resentment and Rebelliousness From Holding You Back
October 14, 2021 19:29 - 13 minutes - 17.9 MBHave to do this. Can't eat that. Over and over, these mandates drive a person crazy. Many of clients say that it builds up over time, and they snap. They just want to eat and eat, in opposition to feeling pushed around by all the responsibilities and demands on them. They want to feel free, like they can have or do whatever they want in at least one small area of life. Can't food be the one place they get to cut loose? Subscribe to the premium channel for Bonus Episodes and Reco...
Binge Eating, Trauma, and How They Are Related
September 22, 2021 00:56 - 9 minutes - 13.3 MBWhile reliving fond memories can be a pleasant way of interacting with our past, many people's personal history also include trauma. I personally didn't realize how much the things that happen to us contribute to the people we are today, including the way we make food decisions and see our bodies. Until I started researching, and then I began to see how deep this topic really ran. Subscribe to the premium channel for Bonus Episodes and Recorded Client Sessions Hear the real conve...
What Happened to My Self Control?
September 06, 2021 02:48 - 17 minutes - 24 MBWhat is self-control and why does it break down from time to time? This episodes explores the influence of delay discounting, scarcity versus abundance, exaggerated food reward value, and more on our ability to have strong self-control and willpower when we need it most. Subscribe to the premium channel for Bonus Episodes and Recorded Client Sessions Hear the real conversations which move people past binge eating and emotional eating. Wouldn't you love to listen in on people's p...
How To Change After Binge Eating Has Become A Habit
August 24, 2021 17:24 - 11 minutes - 16 MBSubscribe to the premium channel for Bonus Episodes and Recorded Client Sessions Hear the real conversations which move people past binge eating and emotional eating. Wouldn't you love to listen in on people's private nutrition counselling sessions? You can't anywhere else. But with a premium subscription to the Breaking Up With Binge Eating Podcast, that's exactly what you get. In addition to bonus episodes, subscribers receive recorded full length coaching sessions from Georgie ...
"Help! I'm suddenly slipping"
August 12, 2021 03:31 - 13 minutes - 18.4 MBOld behaviors can come butting into our lives, long after we have shown them the door. That's okay. In this episode you'll hear from Charlotte, who found that after months of zero binges, she fell back into that behaviour. In this episode you'll learn how we got her unstuck, past the rough patch, and back on the path she wants to be on. Put this episode in your mental pocket for the days when you need it.
"I look fat in photos"
August 12, 2021 02:50 - 6 minutes - 9.06 MBWhen we look at our reflection in the mirror, or at a photo of us taken recently, it's all-too-common to find flaws in our appearance that leave us unhappy. But looking at photos of ourselves from years ago, many people see themselves differently. "Why did I think I needed to lose weight? I looked fine!" In this episode we'll discuss why we view current images and old images of ourselves differently, and how to be less self-critical of our current selves. (Because you are awesome,...
Seeing the Best of Yourself in Photos
August 12, 2021 02:50 - 6 minutes - 9.06 MBWhen we look at our reflection in the mirror, or at a photo of us taken recently, it's all-too-common to find flaws in our appearance that leave us unhappy. But looking at photos of ourselves from years ago, many people see themselves differently. "Why did I think I needed to lose weight? I looked fine!" In this episode we'll discuss why we view current images and old images of ourselves differently, and how to be less self-critical of our current selves. (Because you are awesome,...
"I know what to do, I just don't do it" Part 2
July 20, 2021 16:17 - 12 minutes - 17.5 MBIn this second episode on closing the gap between *knowing* and *doing*, Georgie shares more practical tips. You'll find out how to start on the bunny slope, go for partial credit instead of pass/fail, and manage emotions about the past which have - until today - held you back like an anchor.
"I know what to do, I just don't do it" (Part 1)
July 07, 2021 23:32 - 17 minutes - 23.7 MBWhen you know what to do, but just aren't doing it, how do you get unstuck? Listen in for Georgie's advice on turning what you *want to do* into what you are *actually doing*. In this episode you'll hear about some of the psychological factors that explain why we resist doing things we know would help us closer to our goals. And, you'll learn some specific strategies to get out of your own way. You aren't broken, resistance is a natural part of the recovery process. And it's one w...
Do I even Want to Feel Better?
June 14, 2021 21:32 - 11 minutes - 10.8 MBMystifying. Puzzling. Baffling. We could use any of these adjectives to describe the phenomenon of knowing what to do to make ourselves feel better - and not doing it. It's one thing to not know. But when it's right there, you know it's doable and that it's effective, what the heck is it getting in the way? Fear not, you are absolutely not the only person to experience this, and we've got tips to help.
What Does It Mean?
May 30, 2021 06:00 - 8 minutes - 5.94 MB“Maybe it means I really just need to find some willpower!” " I worry that my struggling with the workload means I’m not cut out for this job.” (That was Brian.) “If I crave a burger, does it mean I need nutrients, like iron?” All these people wanted to know, “what does this behavior or feeling or craving, mean?” Our searching for meaning can lead us off the path of growth if we start to attach incorrect meanings to things. In today’s episode, we’ll talk about binges, cravings, ...
There's An Idea
May 16, 2021 06:00 - 10 minutes - 7.44 MBWhat if urges to binge eat or compulsively raid the cabinets didn't feel so... urgent? What if they were weak, flimsy thoughts that passed by? In this episode, we'll talk about how changing your perspective can help you successfully pass on things which used to trigger uncontrolled eating.
Clearing Your Mental Filter
May 02, 2021 06:00 - 7 minutes - 5.28 MBWith so much information coming us during every waking hour, we naturally pay more attention to some data than others. But left unchecked, your mind may focus on prioritizing the wrong type of information. In this episode we'll talk about how to discover what kind of filtering your mind might do, and how get rid of any unhelpful filters that create a biased view of the world.
The Power Of Possibilities
April 18, 2021 06:00 - 16 minutes - 11.5 MBTaking stock of our past often leads us to conclude that the future will be a repetition: same struggles, same mistakes, same old patterns. But that line of reasoning has a crucial flaw. In this episode we explore the most beneficial perspective to take when it comes to your future, and what you can be absolutely certain of.
My Brain Is A Liar (But It's Ok, So Is Yours)
April 04, 2021 06:00 - 12 minutes - 8.83 MBCognitive distortions are part of the “launch sequence” you could say, leading up to binge or emotional eating. The idea of eating a lot of food isn’t itself compelling, but it’s these sabotaging thoughts - which are kind of like little lies - that nudge you into doing it by saying that it’s a good idea, that it will help you feel better, that it will give you the rest and comfort you need and that you deserve it. That you’re going to fail at being healthy anyway so why bother tryi...
"I Should Be Able to Handle It"
March 21, 2021 06:00 - 11 minutes - 7.8 MBSomewhere in time, many of us got the idea that we "should be" able to perform certain tasks. We might base it on the idea that everyone else can do X, therefore we ought to as well. Or we might reason that after working on recovery for so long and investing so much effort and money, it's only appropriate that we have gained certain abilities by this date or we are behind schedule. When it comes to food and body image challenges, these tasks might be bringing tempting foods into t...
The $895 Sweater
March 07, 2021 17:00 - 12 minutes - 8.77 MB"I just want to eat". You've probably had this thought as you're considering all the other things you could choose from in this moment. But you're tired. It's been a hard day. You don't want those other things as much as you want food. In this episode, you'll find the tools you need to manage the moment successfully. (You adaptable, thought-shifting superhero, you. )
Your Overwhelm Management Guide (OMG)
January 07, 2021 22:00 - 9 minutes - 6.54 MBHeading back to work after a holiday is prime time for a wave of overwhelm. Feeling overwhelmed includes feeling small, incapable, confused, and frustrated. And unfortunately, many of us end up in this state on a daily or weekly basis! A sense of overwhelm might have sent you searching for food in the past, but it doesn't have to. Listen for a 5 step guide to managing your OMG situations, and you'll hear how a real-life client used it in her own success.
You Will Feel So Good ... Later.
December 09, 2020 21:00 - 12 minutes - 8.62 MBHave you had any "wow, this sucks" moments lately? If so, know this: it's a sign you are making progress if you feel intense emotions. Maybe they are more intense than ever before. It means at least in this moment, you haven't numbed or distracted yourself with food. Getting through these moments is hard, but it's worth it. Choosing to grow means choosing to experience feelings, and it often feels worse to sit and feel without going to food, but it pays off later that night, the nex...
Reset Your Relationship With Your Trigger Foods in 4 Steps or Less
November 03, 2020 18:00 - 13 minutes - 9.34 MBIf you have a rocky past when it comes to potato chips, should you banish them from your home forever? What if your trigger food is chocolate -- does that mean you must never buy m&m's again? Or can you only call yourself 'recovered' when you can have your trickiest foods at home and not binge on them? In this episode we'll talk about how your relationships with specific foods may have turned abusive, but you can reset them! With a few sequential steps, you'll form a new dynamic th...
The Magical Effect of Taking A Break and De-Escalating
October 28, 2020 03:00 - 16 minutes - 11.4 MBBeing tired is one of the most common triggers for binge eating. And when we feel "tired" most people are experiencing not just physical fatigue, but also the emotional drain of dealing with responsibilities, challenges and... life! In this episode we'll talk about what makes our brains so sensitive to immediate gratification from food in that state. And I'll teach you a skill which helps avoid the whole loop of fatigue --> binge --> regret.
Meeting Your Psychological Needs
October 18, 2020 21:00 - 16 minutes - 11.6 MBThere's nothing quite as upsetting as noticing someone is in distress and being able to do NOTHING about it. All too often, that person is us. We might notice through self-monitoring (see prior episode) that we are having a hard time, or just barely surviving, but draw a blank on what to do. Today we'll cover the 5 basic psychological needs introduced in the last show and some suggestions for what actions you can do if you are struggling in each area.
Self Monitoring (Because Someone Needs To Keep an Eye on You)
September 24, 2020 19:00 - 13 minutes - 9.63 MBWe crave data. We journal our workouts, log physical measurements, and take interest in our gadgets' feedback on our steps counts and hours of sleep. But without insight into our psychological health, we suffer a major big blind spot. Staying aware of how we're doing psychologically gives us an edge in preventing and ending binge eating and emotional eating. In this episode you'll learn about 5 of your psychological needs, how to tell when we are replete or running low, and how th...
Has Dieting Burnout Torched Your Motivation? Let's Fix That.
September 11, 2020 19:00 - 13 minutes - 9.54 MBWhen even the thought of cutting back on carbs makes you crave bagels... Or the mental image of plain rice and canned tuna sends you straight to the vending machine... Or you consider restarting macro counting, but would rather do your own appendectomy... You've got diet burnout. And that is actually a good thing. You'll see why in this episode.
Help For "Every Day I Try to Get Back On Track, But I Don't"
September 09, 2020 16:00 - 11 minutes - 7.69 MBAt points in your journey you might find yourself not progressing or taking action, seemingly paralyzed. In this episode you'll meet Jackie and find out the perfectly logical reason she was stalled, and the solution we uncovered.